# HRV-Based Recovery & Readiness Score

Scores today’s recovery 0-100 from morning HRV (rMSSD/SDNN) and resting heart rate z-scores against your own rolling baseline, blended with last night’s sleep and yesterday’s session RPE — with a green/amber/red tier, meaningful-change (0.5 SD) detection, baseline noise (CV) check, and an intensity-ceiling training recommendation.

> Canonical page: https://elysiatools.com/en/tools/hrv-recovery-readiness-score

- **Category:** Fitness

- **Keywords:** hrv readiness score, hrv recovery, rmssd interpretation, rmssd baseline, sdnn, heart rate variability, morning hrv, resting heart rate baseline, training readiness, recovery score calculator, hrv z-score, rolling baseline, smallest worthwhile change, overtraining flag, autonomic nervous system, daily readiness, athlete monitoring

## Overview

Enter this morning’s HRV and resting HR plus your last 7+ mornings of HRV baseline (one value per line; an RHR baseline is optional but adds the RHR z-score). rMSSD/SDNN are log-normal, so z-scores are computed on ln-transformed values — the same convention used by guided-training research (Plews/Laursen). A |z| ≥ 0.5 change counts as meaningful (smallest worthwhile change); baseline CV > 15% is flagged as too noisy to interpret; RHR +5 bpm over baseline triggers a fatigue/illness watch. The blend weights are HRV 30% / RHR 25% / sleep 30% / yesterday’s load 15% (renormalized without RHR data), following published readiness-score architectures. Tiers: ≥70 green (full session OK), 40-69 amber (cap at tempo/threshold), <40 red (recovery or rest). Not a medical device.

## Inputs

- **HRV metric** (select)
- **Today's morning HRV (ms)** (number): e.g. 48 (same metric and measurement posture as the baseline)
- **HRV baseline (last 7-28 mornings, one per line)** (textarea): 62 58 64 60 57 61 63 59 55 62 60 58 61 60
- **Today's resting HR (bpm)** (number): e.g. 56
- **RHR baseline (optional, last 7-28 mornings, one per line)** (textarea): 54 53 55 54 52 54 55 53 54 55 53 54 56 54
- **Yesterday's session RPE (CR-10, 0 = rest day)** (number): e.g. 7.5 (0 if you rested)
- **Last night sleep (hours)** (number): e.g. 7.5

## When to use

- Determining whether to execute, modify, or cancel high-intensity intervals after recording morning biometrics.
- Monitoring cumulative autonomic fatigue and overreaching across an intensive training block.
- Evaluating the physiological recovery impact of poor sleep or a high-RPE competition day.

## How it works

- Input today's morning HRV metric (rMSSD or SDNN), resting heart rate, sleep duration, prior session RPE, and 7 to 28 days of baseline readings.
- Calculates ln-transformed z-scores for HRV to correct for log-normality, determines RHR deviations, and verifies baseline stability via the coefficient of variation (CV).
- Applies standardized weights across metrics (HRV 30%, RHR 25%, sleep 30%, load 15%) or renormalizes weights if resting HR baseline is omitted.
- Outputs a 0–100 score categorized into green (≥70), amber (40–69), or red (<40) tiers with specific intensity-ceiling guidance and meaningful-change flags.

## Use cases

- Daily training prescription adjustment for endurance runners, cyclists, and triathletes.
- Post-match autonomic status assessment for team sport players tracking weekly cumulative load.
- Monitoring systemic stress and central nervous system recovery in strength and power athletes.

## Frequently asked questions

### Why are HRV metrics log-transformed before calculating z-scores?

Raw rMSSD and SDNN data follow a skewed, log-normal distribution. Applying a natural logarithm (ln) normalizes the distribution so z-scores reflect accurate statistical deviations.

### What does a baseline coefficient of variation (CV) above 15% indicate?

A CV over 15% signals excessive baseline noise from inconsistent measurement protocol or lifestyle factors, indicating single-day shifts should be interpreted with caution.

### What does the amber readiness tier indicate for training?

Scores between 40 and 69 place you in the amber tier, which recommends capping workout intensity at aerobic tempo or steady threshold work instead of maximum VO2max efforts.

### Is an RHR baseline required to generate a readiness score?

No. The RHR baseline is optional; if omitted, the model automatically renormalizes the weighting across HRV, sleep hours, and prior session RPE.

### What is the smallest worthwhile change (SWC) threshold used by the tool?

A change of |z| ≥ 0.5 standard deviations from your rolling baseline mean is flagged as a physiologically meaningful shift beyond typical daily noise.

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